Sat, 9/23-light lift (still tender-footed)
Fri, 9/22-locked out
Thurs, 9/21-off
Wed, 9/20-light lift
Tues, 9/19-off
Mon, 9/18-light lift
Sun, 9/17-thought Alison was bringing a bike. Wires crossed, I guess. Nada
Sat, 9/16-light lift
Fri, 9/15-off
Thurs, 9/14-light lift
Wed, 9/13-off
Tues, 9/12-light lift
Mon, 9/11-off
Sun, 9/10-off
Sat, 9/9-light lift
Fri, 9/8-scooted over to the strength & conditioning center for a light lift
Thurs, 9/7-took off
Wed, 9/6-scooted over for a light lift.
Tues, 9/5-took off
Mon, 9/4-spent 4.5 hours in the emergency room (Hunterdon) and landed myself in a boot! Strain/supture.
Sun, 9/3-The workout was 3x400 with a 10 min break between each. The idea was to run the 400s at the pace of the first lap of an 800m race (date pace). For me, I was hoping for around 67-68. Bruce and Andrew would run as a pair, and Alison and I would run as a pair, starting 3-4 seconds behind them. Bruce's daughter, Gabby, and Andrew's daughter would run together. Bruce's daughter's boyfriend, in medical residency at Abington, would also be in the mix with us.
The first effort, I hit 68-high. The second effort landed me at 66-mid. For the third effort, I figured it was time to go for sub-65. I felt pretty good. I hit the 200m mark in 31 and was on my way to a 63...when, with about 120m to go, I felt a tug on the bottom of my foot. Trying to have a strong last 100m, I tried to run on the balls on my feet. Then it happened: POP! Hearing and feeling it, I dropped to the ground and had to be carried to the bench. I couldn't walk. I was done. The facia in my foot had suffered a strain and/or ruptured.
Sat, 9/2-took off; V and I had "business" to finish in the Lehigh Valley.
Fri, 9/1-mile to the Commons (8:20); stretched and lifted (15:00); mile back home (8:05)
Thurs, 8/31-did the 4.45M route in around 36:00. Achilles killed me the first almost two miles.
Wed, 8/30-met up with Andrew at 6:15. We would up doing 4 x (200, 60 sec rest, 300, 90 sec rest). We'd take 3:00 after the second of four sets. Modest but tougher-than-expected workout. We started out especially slow and improved along the way.
set 1: 38, 56
set 2: 36, 55
3:00 break
set 3: 35, 54
set 4: 35, 52
The terrible-awful.
